Blast Your Upper Body With Close-Grip Pull-Ups

Blast Your Upper Body With Close-Grip Pull-Ups


The Following Excercices will Blast Your Upper Body and make it wide and shredded .














BACK AND SHOULDERS


The latissimus dorsi muscle is a major upper back muscle that is activated by close-grip pull-ups. This muscle connects the vertebrae
in the thorax and lumbar regions and the iliac crest of the hipbone, to the humerus bone of the upper arm near the shoulder. The muscle fibers of the latissimus dorsi muscle adduct the humerus (bring the arm towards the center of the body), and extend the humerus (pulls the arm backwards) to pull the body upwards towards the bar. The close-grip pull-up keeps the humerus in an adducted position. The upper fibers of the latissimus dorsi muscle are most completely activated when the hands begin above shoulder height and they are pulled towards the armpits (axilla), during the pull-up exercise.

BICEPS AND FOREARMS


The teres major muscle begins on the inferior angle of the scapula (shoulder blade), and it attaches to the humerus bone of the upper arm. It assists in arm extension, and adduction of the arm at the shoulder joint when the arms are over the head in close-grip pull-ups. The short head of the biceps brachii muscle begins on the front part of the scapula bone. The long head of the biceps brachii muscle attaches on the scapula near the shoulder joint. The long head sits on the lateral part of the arm, and its fibers mesh with the short head on the medial side of the arm to insert into the bicipital tendon, which attaches to the radius bone of the forearm. Both heads of the biceps flex the elbow joint. The brachialis muscle is also a major elbow flexor. 
It begins on the distal half of the humerus and it inserts on the ulna bone of the forearm.

CHEST


Even the pectoralis major muscle of the chest is activated in close-grip pull-ups.1 The sternocostal head of the pectoralis runs from the manubrium (the top portion of the sternum or “breast bone”), and the upper six ribs and converges near the head of the humerus. The pectoralis major muscle adducts the humerus in the close-grip position. It is most active at the beginning of the pull-up, and it has less of a role as the chest is pulled close to the bar.